Training: Hill reps

“To keep on going, you have to keep up the rhythm.”
– Haruki Murakami

Hills can make or break many runners at an event. I love climbing – because of the views you’re rewarded by and the fact you can pelt back down! But I’m not a great climber at all so these hill reps are a really important part of training. They do make a real difference too. The major benefit is your legs will recover quicker after a climb, so you can relax and get going on the rest of your run. Do one of these weekly as part of your training – they should be a pleasant blast 🙂

Me struggling up Derwentwater trail climb (Lakeland Trails)

Running posture is so important. You do not want to be stooping when climbing – something many of us are guilty of when tiring. Ensure your head is up, your back straight and chest out – that opens your airways, letting valuable oxygen into your lungs. Watch the superb video at the bottom of this page for more information.

Below are different hill reps, some taken from Trail Running Magazine, which I highly recommend (I’m a subscriber).

You don’t have to be ‘eyeballs out’ on these.

Basic Hill Reps

10 minute jog warm up – this is key to avoiding injury and loosening up your muscles, lungs etc.

400m uphill at 80% effort (doesn’t have to be too steep)

Slow jog back down

Repeat 5x (so 6 reps in total)

10 minute jog warm down (slightly quicker than walking pace)

* Sustain your effort up the hill for all 6 repetitions. Remember to maintain an upright posture.